Lemon Chicken


lemon chicken008Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
1 pound chicken breasts, pounded to ¼ inch thickness
2 tablespoons whole wheat flour
2 tablespoons olive oil, divided
¼ cup chopped yellow onions
1 large clove garlic, minced
1 medium lemons, thinly sliced
Juice of 1 medium lemon
1 cup low sodium chicken broth
1 ½ tablespoons butter
2 tablespoons Italian parsley
Salt and pepper to taste

Preparation:
Preheat oven to 200 degrees, with a heat proof plate on rack.

Wash chicken and pat dry. Lightly salt and pepper chicken to taste. Lightly dredge the pounded chicken breasts in flour. Heat 1 tablespoon of olive oil and sauté ½ the chicken breasts until golden brown, approximately 2-3 minutes on each side. Once chicken is cooked, put on plate in the oven. Repeat with the other tablespoon of olive oil and remaining chicken.

Using the same pan, sauté the onions over medium heat adding the garlic after about 30 seconds and sauté for an additional 45 seconds. Add the lemon slices and chicken broth, and increase the temperature slightly stirring often until the liquid is reduced by half. Add the lemon juice and lower heat to simmer. Add in butter and stir to thicken sauce. Add parsley at the end and pour mixture over the chicken.

Per Serving

Calories 294

Protein 35 grams

Total Carbohydrates 7 grams

Total Fat 13 grams

Fiber 1.3 grams

Sodium 163 mg.

© Copyright 2016 SGJ Consulting, Inc. Registered Dietitian – Santa Monica, Los Angeles | Susan B. Dopart